WOD 8/29

Workout of the Day (WOD) 8/29

Calisthenics 

Warm up
1 Minute Jumping Jacks
Stretch

Run 1.5 Miles
Max Set of Push-ups
Max Set of Dips
Max Set of Body Weight Squats
15 - Burpees

Run 1 Mile
Max Set of Sit ups
1 Minute - Mountain Climbers
1 Minute - Planks
1 Minute - Flutter Kicks

Run .5 Mile
Max Set of Push-ups
Max Set of Dips
Max Set of Body Weight Squats
Max Set of Pull-ups
Max Set of Sit-ups

WOD 8/27

Workout of the Day (WOD) 8/27

Today is a good day to hit the weights. After a day of rest your body should be ready for a little extra work.

Warm up
1 Mile Run Steady Pace
Stretch

Start off with a weight you are comfortable with

Bench-15 Reps
Squat- 15 Reps
Curls- 15 Reps
Tricep Extension - 15 Reps

Add 5 pounds to each workout

Bench - 10 Reps
Squat - 10 Reps
Curls - 10 Reps
Tricep Extenson - 10 Reps

Add 5 pounds to each workout (this should be a difficult weight and expect to only be able to do a few reps)

Bench - (5-8) Reps
Squat - (5-8) Reps
Curls - (5-8) Reps
Tricep Extenson - (5-8) Reps

Now that the weight lifting is done, I always like to throw in a little calisthenics at the end. 

Max Reps
Pull-ups
Push-ups
Dips
Sit-ups

Cool Down

Bike/Walk - 5 Mins
Stretch

This should be a difficult workout and you should feel exhausted when you are done. Embrace that feeling!